1. About 90 per cent of the adult Singapore population will have experienced back pain at some point in their lives. Fortunately, most cases of back pain can be resolved without treatment within 6 to 12 weeks.
2. Ways you can prevent back pain include maintaining a good posture; having an ergonomic workspace; lifting heavy objects the right way; staying active; using a proper mattress and pillow for sleep; staying hydrated; wearing supportive footwear; taking frequent breaks to move about when seated for long durations; managing stress well; quitting smoking (if you are a smoker) and seeking medical help early.
3. If you already have back pain, what you can do to relieve it includes continuing to maintain a good posture especially when carrying/lifting heavy objects; doing frequent stretches; continuing to stay active; maintaining a healthy weight by eating healthy and exercising frequently, and avoiding bad back habits.
4. You should consult a doctor if your back pain starts interfering with your daily activities and if:
- Your back pain is not getting better after some time even with rest, or if it is getting worse
- Your back pain shoots down one side of your leg to the foot
- You feel numbness or a tingling sensation
- Your back pain is worsened by bending over, or by coughing and straining
Up to 90 per cent of the adult population in Singapore will have had back pain at some point in their lives.
Back muscles are among the most frequently used muscles in the body. They hold you upright against gravity, carry your body weight and move you around.
And just like you, they can get tired and overworked. When that happens, your spine compensates and does extra work, causing pain.
Back pain is a very common problem in Singapore, shared the Pain Management Centre from Singapore General Hospital (SGH), a member of the SingHealth group.
"About 90 per cent of the population will have had pain in the back at some point in their lives," said doctors from the centre. "Fortunately, most cases can be resolved without treatment within six to 12 weeks."
12 Tips to prevent back pain
Minimising stress on your spine is essential for maintaining good back health and preventing discomfort and injury. Here are some practical tips to help you reduce stress on your spine:
1. Maintain good posture
Ensure that your spine is properly aligned when sitting, standing, and walking. Keep your shoulders back, chin tucked in, and your natural spinal curves supported. Avoid slouching and hunching, which can put undue pressure on your spine.
2. Make your workspace ergonomic
Set up your work environment, whether at home or the office, to be ergonomic. Use an adjustable chair and desk, with the monitor at eye level. This will help maintain a neutral spine posture while working.
3. Lift heavy objects using the proper way
When lifting heavy objects, use your legs to lift, not your back. Bend your knees, keeping your spine straight, hold the object close to your body, and use your leg muscles to power the lift. Avoid twisting while lifting.
4. Stay active
Regular exercise, especially activities that strengthen your core muscles, can help support your spine. Focus on exercises like planks and bridges, to build a strong core.
5. Maintain a healthy weight
Extra weight can place additional stress on your spine. Aim to maintain a healthy weight through a balanced diet and regular physical activity.
6. Use a proper mattress and pillow
Ensure your mattress and pillows provide adequate support for your spine while you sleep. A mattress that is too soft or too firm can lead to back discomfort.
7. Stay hydrated
Proper hydration keeps the discs in your spine hydrated, which helps maintain their flexibility and shock-absorbing capabilities.
8. Use supportive footwear
Choose comfortable shoes with good arch support to promote healthy spinal alignment, especially if you're on your feet for extended periods.
9. Take breaks to move about
If you have a sedentary job, take regular breaks to stand up, stretch, and walk around. Prolonged sitting can put excessive pressure on your spine.
10. Quit smoking (if you still smoke)
Smoking can reduce blood flow to the spine and inhibit the body's ability to absorb essential nutrients for spine health.
11. Manage stress
High-stress levels can lead to muscle tension and poor posture. Practice stress-reduction techniques like meditation, deep breathing, or mindfulness to keep stress in check.
12. Seek professional help early
If you experience chronic back pain or suspect spine issues, consult a healthcare professional (the bone specialist and/or physiotherapist) for a personalised evaluation and guidance.
What to do to relieve back pain
1. Maintain good posture
Good posture involves maintaining a neutral spine, shoulders back, and head aligned with your spine. This alignment reduces stress on your spine, minimizes pain, and even improves your self-confidence.
When carrying heavy goods…
Make sure the item you are carrying is close to you, so its centre of gravity is closer to your spine.
When lifting heavy goods…
Always bend your knees, and not your back.
When carrying a backpack…
Be sure to sling on both straps instead of leaving one strap dangling.
Benefits of good posture
Proper posture can enhance your physical and mental well-being. It helps maintain spine health, improves breathing, and boosts confidence and alertness.
How to check for good posture
Stand against a wall and draw a plumbline that goes through your:
- Ears
- Shoulders
- Hips
- Knees
- Ankles
2. Stretch frequently
Stretching improves muscle flexibility, reduces tension, and increases blood flow to the affected areas, providing relief.
Take regular stretch breaks from prolonged periods at the computer or your desk. The Japanese nation’s signature 3-minute stretch break is a simple whole body stretch. Or just do what a cat does (in referece to the pandiculation exercise).
3. Continue to stay active
Do exercises that keep your back flexible. Some derive benefits from practising yoga and pilates, within reasonable limits. You can also try stationary exercises like a cycling station. If that’s a challenge, try a stroll.
Contrary to popular belief, lying around in bed is the last thing you should do if you are suffering from back pain.
"Prolonged bed rest is harmful to your back because your muscles will become lazy. And when this happens, you are opening the door to long-term problems," said doctors from the SGH Pain Management Centre.
Also, consider doing core-strengthening exercises
To prevent poor posture-related aches, consider core-strengthening exercises like planks, bridges, and leg raises. These exercises stabilise your spine and promote good posture.
Strong core muscles provide better support to your spine and help you maintain an upright posture with ease.Relieve body aches with exercises
If you already suffer from body aches due to bad posture, there's still hope. Stretching exercises can alleviate pain and restore flexibility.
4. Adopt a healthy diet to keep a healthy weight
Extra body weight can strain your joints during movement or rest, and aggravate your back. Which is why it is important to eat right and exercise regularly to maintain a healthy Body Mass Index (BMI). This reduces the load and stress on your back, preventing future injuries.
5. Avoid bad back habits
Up to 80 per cent of people will experience low back pain at some point in their lives. More men than women suffer from this condition.
Low back pain, which is felt around your lower or lumbar spine, is common because it’s connected to your pelvis where most of your weight bearing and body movement take place.
You can strain your lower back through twisting, lifting a heavy object, continual bad posture or even sitting in a poorly designed chair. Suddenly or over time, tissues get torn, leading to pain, swelling and stiffness.
Massage can help soothe lower back pain but it does not cure it – you should still get a doctor to look at your back and also advise you on what steps to take to limit the injury.
Pay attention to your body. Any time there’s pain or discomfort in the back, it needs to be looked at by a doctor.
If the condition is left untreated, it can get worse and the pain can run elsewhere, for instance along a nerve, causing extreme discomfort, tingling, numbness or tightness where the nerve travels.
When to see a doctor for back pain
Typically caused by muscle strain, acute back pain usually lasts less than three months.
If the pain interferes with daily activities, a medical consultation is in order. The doctor will physically examine your back and compile a history of your back problems.
Chronic back pain, on the other hand, is any pain that persists for more than three months. It is common, especially among those aged 55 and above, and can be caused by ailments such as a slipped disc, spinal arthritis or disc disruption – a wear and tear of the “spring” in between the bones of our spine.
You should see a Specialist in the following situations:
- If the pain in your back is not getting better after some time, or if it’s getting worse
- If the pain shoots down one side of your leg to the foot
- If you feel numbness or a tingling sensation
- If your pain is worsened by bending over, or by coughing and straining
Tip when seeing a doctor: As it can be difficult to remember the exact names of the medicine we’re on, bring along your medication when consulting a doctor, especially if you are unsure or have any questions about them.
How stress on the spine leads to body aches
Putting stress on your spine can lead to body aches because the spine is a central component of your body's structural support system.
It is interconnected with various nerves, muscles, and ligaments, and when it experiences stress or misalignment, it can trigger a chain reaction of discomfort and pain throughout your body.
Here's why putting stress on your spine can cause whole-body aches:
Muscle Tension
When your spine is under stress due to prolonged poor sitting posture or lifting or carrying heavy items in the wrong way, the surrounding muscles can tense up to compensate.
This muscle tension can cause aches and discomfort in various related parts of the body.
Nerve compression
Poor posture and spinal stress can lead to misalignment of the spine. This results in reducing the passage paces where nerves emerge from the spine which in turn leads to nerve compression or irritation.
Pinched nerves transmit pain signals to the muscles they serve, even in distant areas, resulting in radiating pain in the arms, legs, or other body parts.
Inflammation
Chronic spinal stress can lead to inflammation in the surrounding tissues. Inflammatory responses can cause localized and referred pain, impacting areas beyond the spine.
Overuse and fatigue
Excessive stress on the spine can lead to overuse and fatigue of the muscles and ligaments that support it.
When these structures become tired, they can contribute to pain throughout your body.
Compensatory movements
When your body senses pain or discomfort in one area, you may instinctively adjust your posture and movement to relieve that pain.
These compensatory movements can, in turn, create stress and discomfort in other parts of your body.
Psychological Impact
Chronic pain and discomfort from spinal stress can lead to psychological stress and tension, which can manifest physically as aches and pains in various parts of the body.
The spine is central to your body's overall structure and function. Stress on the spine can affect the muscles, nerves, and other structures connected to it, leading to pain and discomfort that can affect various parts of your body.
Proper posture, regular exercise, and spine-friendly habits are essential to maintain spinal health and reduce the risk of whole-body aches caused by spinal stress.
Can a mattress cause back pain?
If your mattress does not provide adequate support for your spine, you may wake up with back pain and a general feeling of restlessness.
What you lie on can affect the quality of your sleep, so do check if your mattress is up to par.
If your mattress is too hard
If your mattress is too hard, place a foam sheet about 5cm thick on top of it. Hold the foam sheet in place with a fitted sheet.
Try it for a week. You can experiment with foam sheets of various thickness. If your back pain doesn't get away, you may need to get a new mattress.
If your mattress is too soft
If your mattress is too soft or sags when you lie on it, you can firm up the base by laying it on the floor.
Try it for a week. If you feel better, place a board between the mattress and the base of your bed. Or start shopping for a firmer mattress.
Try using a night roll
Another way to prevent back pain when you sleep is to support your lower back using a night roll.
This will support the hollow of your back while you are lying on your side or back.
How to make your own night roll
- Fold a bath towel so that it is wide enough to fit three-quarters of the length around your waist.
- Place a folded towel on a flat surface and put an old belt across it so that the belt sticks out past the edges of the towel.
- Roll the towel up and bind it with tape to keep the arrangement in place.
- When you go to bed, fasten the belt around your waist so that the night roll fills the hollow of your back.
- Make sure that the night roll is tight enough so that it does not move up and down as you sleep.
- In general, the roll should fill the hollow at your waist when you lie on your side, and support the hollow in your lower back when you are lying flat.
- Adjust the roll so it doesn't cause you any discomfort.
FAQs about back pain
1. What causes back pain?
Back pain, an ache felt at the back of the torso, is a very common condition. Almost 90 per cent of the population suffer from an episode of back pain in their lifetime.
There are many causes of back pain. The pain can arise from the structures of the spine such as the discs, nerves, joints and bones. It can also arise from the surrounding organs such as the stomach, kidneys, pancreas, uterus and ovaries. Sometimes, medicines such as those prescribed for high cholesterol can give low back pain.
2. Are there non-surgical, non-medical ways of alleviating back pain? Would sleeping on an adjustable bed help?
Most low back pain can be treated without surgery. Back pain can be relieved with different conservative treatment methods such as medication, physiotherapy and rest. Medication such as non-steroidal anti-inflammatory agents are particularly effective in reducing back pain. Maintaining good posture and good back habits are also important in the recovery of back pain.
Most patients recover from low back pain with the above measures. Some patients with severe lumbar stenosis may feel better sleeping on an adjustable bed. Lumbar stenosis is commonly caused by age-related changes in the spine.
3. Can patients with herniated or slipped disc, spinal stenosis and/or spondylosis (a more severe form of back pain) use an adjustable bed? Will it help them?
Patients with severe spina stenosis may prefer to sleep in a flexed or bent position. So an adjustable bed may provide relief.
Patients with a prolapsed disc (commonly referred to as a slipped disc) generally prefer to lie flat. This is because the lower lumbar discs can become pressured if the body is flexed, with the upper body elevated.
4. Should back pain sufferers sleep in a slightly elevated position to reduce stress on the back?
Most back pain sufferers can get the necessary relief by lying on a flat bed. However, some patients may get relief by sleeping in an elevated position.
5. How does slipped disc occur?
A slipped disc occurs when one of the spinal discs moves beyond its normal range. In simple cases, rest is all that’s required but in serious cases surgery may be required.
One popular method is keyhole surgery – a tiny incision is made through which computer-guided instruments repair the damage.
By following these tips, you can significantly reduce stress on your spine, maintain better spinal health, and prevent discomfort or injury in the long run. Remember that small changes in your daily habits can have a big impact on the health of your spine.
In conclusion, bad posture can lead to whole body aches, but the good news is that you can take steps to prevent and relieve them.
Embrace good posture, incorporate core-strengthening exercises, stretch regularly, and engage in physical activities like brisk walking or dancing. By doing so, you can say goodbye to those persistent aches and improve your overall quality of life. Your body will thank you for it!
Ref: F26 (ed)
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Sciatica: How to Manage Lower Back Pain That Extends Down to Your Feet
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